Welcome to vegcurious – the blog for people who are curious about plant-based eating.
Breakfast…or as I like to call it, I’ve got three minutes…GO!
Most of us are in a time crunch each morning as we try to get out the door and off to work. Maybe you’re managing kids. Perhaps you didn’t sleep well last night and hit the snooze button three times too many. For these mornings, and let’s face it, these are most mornings, you need to grab something fast – preferably something that can be eaten on the go. I’ve got a few ways to make those hectic mornings easier as well as some suggestions for how to enjoy a leisurely morning meal when the occasion presents itself.
As with most things, preparation is everything. You can enjoy a nutritious breakfast on your most hectic days by trying one, or all, of these simple ideas.
Overnight oats
I make this breakfast staple at least a few times a week and each time it’s something different! Try lots of different flavour and ingredient combos to find your favourites.
Here’s what you do…combine equal parts oats and plant-based milk in a portable container – I do 1/3 cup to 1/2 cup. Add a pinch of salt, and any of these delicious add-ins. Stir, cover and refrigerate. In the morning it’s ready to grab and go! It’s delicious right out of the fridge, or you can heat it in the microwave for about 30 seconds to take out the chill. Try different combinations of add-ins for a new taste every time!
· 1 tsp of chia seeds
· 1 tbsp of peanut butter (melt it first)
· A pinch of cinnamon and some chopped apple
· 1 tbsp of chocolate chips
· A handful of berries
· 1/2 banana, sliced
· 1/4 tsp vanilla
· 1 tbsp of maple syrup
· ½ tsp, or more, of cocoa powder
· Flaked coconut
· Chopped nuts
Bag o’ muffins
I always have at least one bag of muffins in my freezer at all times. Usually, I have 2-3 different muffins. I make them on the weekend and when they are cool, I put them into freezer bags and pop them in my freezer. In the morning, I grab one and by the time I get to work, it’s thawed and ready to eat. You can also take it out the night before and it will be as fresh as the day it was baked when you wake up. Try making mini muffins, too. This way you can grab a few different muffins for your morning enjoyment. Here are some of my all-time favourite plant-based muffin recipes:
· Banana Chocolate Chip Muffins (seriously…these are the best plant-based muffins!)
Making mornings smooth
Not my best attempt at a pun, but you guessed it! We’re going to talk about smoothies. Smoothies are the ultimate in easy and personalized nutrition. You can make them the night before and add pretty much anything you like. Smoothies usually feature some combination of fruit and veggies, but you don’t have to stop there. You can add in all kinds of things from functional ingredients like vegan protein powder and nut butters to taste boosters like cinnamon, maple syrup and chocolate sauce! All you need is a good blender and you’re ready to go! If you prefer your smoothies to be made fresh, prep all the ingredients the night before and just blend them up for a minute or two in the morning.
You can always vary the ratio of liquid to add-ins to get the consistency you prefer, but a good place to start is:
1 part liquid (1 cup)
2 parts cut up fruit or vegetables (2 cups)
1/2 part plant-based yogurt (1/2 cup)
Some ingredients include:
· Veggies: spinach, kale, zucchini, carrots, cauliflower, broccoli, beets, cucumber
· Fruit: bananas, mango, pineapple, berries, apples
· Nut butters & Seeds: peanut butter, almond butter, flax, chia
· Liquid: water, coconut water, plant-based milk, tea, juice
· Boosters – plant-based protein powder, matcha powder, turmeric
It’s the weekend…brunch anyone?
OK…you made through the week and now it’s time to kick back and enjoy some “me” time. What better way to start the weekend than with a delicious brunch? The best part about brunch is that it can be homey and comforting or it can be all out decadent! And, if you plan it just right…it can be both! Here are some of my favourite weekend treats.
Yes, you have to start the night before but trust me when I tell you…it’s worth it! This is brunch and dessert all rolled into one! It’s a great crowd pleaser, too, and perfect for mornings when you want something really special but don’t want to start fussing around when you wake up…think Christmas morning, for example!
The best thing about pancakes is that you can make them in minutes and the add-ins and topping are virtually endless. Of course, there’s always the classics like coconut whipped cream, maple syrup or fresh fruit, but why not toss in some chocolate chips or colourful sprinkles?
Basically, a crustless quiche, this oven-baked frittata is the perfect brunch dish to bring to a pot luck brunch buffet or to serve family and friends on a lazy Sunday morning. You can stick to the veggies in the recipe or use up whatever you have on hand! Just remember, if you’re adding in veggies with a high water content, it’s best to sauté them first.
And there you have it. Lots of delicious plant-based ways to start your day! Do you have a delicious and easy plant-based go-to breakfast you’d like to share? Leave it in the comments below!
I hope this blog has helped you find your way to plant-based eating. Remember…the goal is not to be perfect. Do the best you can and enjoy the journey! Sign up for vegcurious to be delivered right to your inbox at vegcurious.ca.
Note: It is strongly recommended that you consult with your primary care physician before making any changes to your diet. This blog is for educational purposes only and is not intended to recommend or endorse any particular product, diet or eating plan.
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